1 tsp. ground cumin
1/2 tsp. each: ground ginger and turmeric
1/4 tsp. ground allspice
2/3 cup Vegetable Stock
1/2 tsp. salt
1 (16-oz.) can garbanzo beans, rinsed and drained
4 large carrots, peeled and sliced 1/4-inch thick (about 3-1/2 cups)
1 large onion, coarsely chopped
1 large russet potato, cut into small cubes
1/2 cup golden raisins

Heat a large heavy saucepan with a tight-fitting lid over medium heat. Add cumin, ginger, turmeric and allspice; cook for 2 minutes, stirring constantly, until spices are fragrant. Stir in stock and salt, then stir in remaining ingredients and bring to a boil. Reduce heat and simmer, covered, for 30 to 35 minutes or until vegetables are tender.

Prep time: 15 minutes, Cook time: 32 to 37 minutes  Makes 6 to 8 servings.

Nutrition Per Serving: (based on 7): 160 calories, 5 g protein, 1 g total fat (0 g sat., 0 g trans), 35 g carbohydrate, 5 g fiber, 8 g sugar, 0 mg cholesterol, 420 mg sodium, 2.4 points

1 lb. small red potatoes
1 lb. small white potatoes
2 tbsp. extra virgin olive oil, divided
Sea salt
2 tbsp. lemon juice
2 tsp. McCormick Greek Seasoning
Freshly ground garlic pepper seasoning
to taste

Steam potatoes in a small amount of water on the stovetop for 15 to 20 minutes or until almost cooked through; drain well.

Toss with 1 tbsp. oil and 4 grinds of sea salt. Grill over medium-low heat 15 to 20 minutes, turning often, until lightly charred and soft inside when pierced with a knife. Remove from grill and toss with remaining oil, lemon juice and seasonings until well coated with mixture.

Prep time: 5 minutes, Cook time: 45 minutes

Makes 6 servings.

4 ears fresh corn, shucked
4 tbsp. extra virgin olive oil, divided
1/3 cup chopped red bell pepper
1/4 cup chopped red onion
2 tbsp. chopped fresh basil
2 tbsp. white or golden balsamic vinegar
1/4 tsp. salt
1/4 tsp. garlic powder
1/8 tsp. pepper

DIRECTIONS
Prep time: 20 minutes
Cook time: 10 to 15 minutes

Makes 4 servings. Recipe may be doubled.

Nutrition Per Serving: 220 calories, 3 g protein, 15 g fat, 21 g carbohydrates, 3 g fiber, 0 mg cholesterol,
150 mg sodium, 5 points

3 medium zucchini

3 tbsp. butter

1 tbsp. lemon juice

2 tsp. garlic salt

1 cup shaved Parmigiano-Reggiano cheese

Preheat oven to 400?F. Cut zucchini in half lengthwise; place cut side up in a shallow baking dish. In a small saucepan, melt together butter, lemon juice and garlic salt; brush over zucchini. Sprinkle cheese over the top. Reduce oven temperature to 300?F; bake for 15 to 20 minutes or until zucchini is crisp tender. Enjoy with fresh pasta and a bold red wine.

Prep time: 5 minutes

Cook time: 15 to 20 minutes

Nutrition Per Serving: 120 calories, 6 g protein, 10 g total fat (6 g sat., 0 g trans), 1 g carbohydrate, 0 g fiber, 0 g sugar, 30 mg cholesterol, 650 mg sodium

1 cup all-purpose flour

1 cup whole wheat flour

4 teaspoons baking powder

2 tablespoons brown sugar

1 teaspoons cinnamon

Pinch nutmeg

2 cups milk

4 teaspoons melted butter, plus more for greasing skillet

2 whole eggs

1 sweet potato, cooked until tender, peeled and pureed

Pecan butter (recipe below) 

Maple syrup, for serving

In a large bowl, combine all ingredients. Mix together and whisk until smooth. Cook batches in buttered skillet on medium high temperature until bubbles form on the surface, then turn over and cook until dark golden brown. Serve with pecan butter and maple syrup.

Pecan Butter:

1/4 cup finely chopped pecans toasted and cooled

1/2 pound butter, softened

1/2 teaspoon cinnamon

1 teaspoon vanilla

1 tablespoon brown sugar

1 tablespoon honey

Mix all ingredients together (use rubber gloves). Roll in parchment paper and freeze. Cut into slices and top sweet potato pancakes.

Yield: 10 servings

Salsa Verde:

1 (13-ounce) can tomatillos or 6 medium peeled and cored tomatillos, cut into quarters

1/4 jalapeno, seeded and cut into several pieces

1/2 cup loosely packed cilantro leaves

1/2 lime, juiced

1/8 cup water

1/2 teaspoon coarse salt

For the scrambled eggs:

2 eggs

4 egg whites

Coarse salt and cracked black pepper

1/2 teaspoon extra-virgin olive oil

4 (6-inch) flour tortillas

For the salsa: Place all ingredients in food processor or blend and pulse until smooth. You may need to thin the sauce to desired consistency with up to 1/4 cup of water. Set aside.

Whisk eggs and egg whites together. Season with salt and pepper. Heat oil in a 10-inch non-stick pan over medium heat. Add eggs. Let cook for 1 minute or just until barely set. Using a heat proof rubber spatula, gently stir in figure 8 motion until eggs are just cooked.

Heat tortillas. Distribute eggs evenly among tortillas. Top with salsa, to taste.

Nutrition Information

Nutritional Analysis per serving Calories 361

Fat 11.79 g Saturated Fat 2.98

Carbohydrates 43.69 g Fiber 4.18

Protein 19.92 g

1/4 cup vegetable oil

1 red onion, thinly sliced (about 2 cups)

1 red bell pepper, diced (about 2 cups)

2 pounds sweet potatoes, quartered and cut into 1/4-inch slices

1 teaspoon ground cumin

2 teaspoons salt

1/2 teaspoon red pepper flakes

1/2 cup green onions, chopped

Pour the oil into a large skillet and place over high heat. Add the onion and bell pepper and saute, stirring, 2 to 3 minutes. Add the potatoes, cumin, salt and red pepper flakes, lower the heat to medium-high and cook, stirring occasionally, for 25 to 30 minutes, or until the potatoes are fork tender and some are browned. The potatoes will begin to stick as they cook. Just continue to turn with a spatula. Stir in half of the green onions, top with the remainder, and serve immediately.

3 cups old-fashioned rolled oats

2/3 cup sliced almonds

1/2 cup unsweetened coconut

1/3 cup hulled green pumpkin seeds or sunflower seeds

1/2 teaspoon salt

1/2 stick (1/4 cup) unsalted butter

6 tablespoons honey

1 cup mixed dried fruits such as raisins, cherries, and apricots

Preheat oven to 325 degrees F.

In a large bowl stir together oats, almonds, coconut, pumpkin or sunflower seeds, and salt. In a small saucepan melt butter with honey over low heat, stirring. Pour the butter mixture over oat mixture and stir until combined well.

In a large jelly roll pan spread granola evenly and bake in middle of oven, stirring halfway through baking, until golden brown, about 15 minutes. Cool granola in pan on a rack and stir in dried fruits. Granola may be kept in an airtight container at cool room temperature 2 weeks.

2 tbsp. cornstarch
1 can (14 oz.) Swanson® Natural Goodness™ Chicken Broth (1 3/4 cups)
1 tsp. dried oregano leaves, crushed
1/4 tsp. garlic powder or 2 cloves garlic, minced
2 cups broccoli flowerets
2 medium carrots, sliced
1 medium onion, cut into wedges
1 medium tomato, diced
4 cups hot cooked thin spaghetti, cooked without salt
3 tbsp. grated Parmesan cheese

Mix cornstarch and 3/4 cup broth.Mix remaining broth, oregano, garlic, broccoli, carrots and onion in saucepot. Heat to a boil. Cover and cook over low heat 5 min. or until vegetables are tender.

Add cornstarch mixture. Cook and stir until mixture boils and thickens. Stir in tomato. Toss with spaghetti and serve with cheese.

SERVES 1

1/2 cup chopped tomato
2 tablespoons chopped onion
1/4 cup canned corn
1/4 cup egg substitute
1 flour tortilla, 6 inches in diameter
2 tablespoons salsa
In a small skillet, add the chopped tomato, onion and corn. Cook over medium heat until the vegetables are soft and moisture is evaporated. Add the egg substitute and scramble with the vegetables until cooked through, about 3 minutes.

To serve, spread the egg mixture in the center of the tortilla and top with salsa. Fold in both sides of the tortilla up over the filling, then roll to close. Serve immediately.